Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warmup
What you need?
2 Dumbbells
Rower
:90 row
-10 jumping jacks
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific prep
*Coaches choice
Metcon
THRIVE 52 #30 (Time)
5 rounds for time:
15 Dumbbell thrusters
Run 400m
Row 200m
-Rest :60 after each round
(Record time)